Easy Way To Control Blood Pressure For A Healthy Life

Blood pressure refers to the force exerted on artery walls by the blood flowing through them. The narrower and stiffer your arteries become, the higher your blood pressure goes. Normal blood pressure is below 120/80. If your blood pressure is above this, you have high blood pressure (hypertension). Once you learn the basics about high blood pressure, you can follow some simple steps to change your lifestyle and lower your blood pressure

Easy Way To Control Blood Pressure For Healthy Diet 

Limit your salt intake. 

Sodium can significantly affect how high your blood pressure is. The amount of sodium the patient gets through both table salt and foods themselves.
Many processed foods contain high levels of sodium. Be careful of processed foods when considering how much salt your body is getting. Even processed foods that don't taste salty may have significantly more salt than is healthy. You can check the packaging of most foods to see how much sodium it has. Sodium is listed in milligrams (mg) on every nutrition label.
Be mindful of serving sizes and track the sodium you consume each day to try to keep it below 1500 mg.

Take whole grains into your diet. 

A healthy diet consists of 6 to 8 servings of grains, preferably whole grains, per day. Try to eat whole grains over refined grains. There are some smart choices you can make in order to avoid refined grains and eat the ones most healthy for you. 

Quinoa, bulgar, farrow, oats, rice, wheat berries, and barley are all good sources of whole grains. 

If you've got a choice, opt for whole grain pasta instead of regular pasta, brown rice instead of white rice, and whole wheat bread instead of white bread. Always look for labels that clearly state 100 percent whole grain or 100 percent whole wheat. 

Choose food that is as unprocessed as possible. If it comes out of a bag, a drive through, or in a box with more than 3 ingredients, it is probably too processed. If is comes out of a tree or is grown on the ground, it is more than likely healthier.

Eat more vegetables. 

Vegetables are delicious, diverse, and very good for your blood pressure and general health. You take 4 to 5 servings of vegetables per day. Squash, tomatoes, broccoli, spinach, artichokes, and carrots are good examples of vegetables that are high in fiber, potassium, and magnesium. 

These vitamins are needed by the body to keep it running and help lower high blood pressure.

Add more fruits into your diet. 

Your body needs the vitamins, minerals, and antioxidants that are found in fruit. You can use fruit both as a natural treat and a substitute for refined, sugary sweets that you might want. Take 4 to 5 servings of fruits per day.
Leave on the edible peels of fruits for extra fiber and roughage. The peels of apples, kiwis, pears, and mangos can all be eaten and enjoyed along with the fruit.

Eat protein. 

Adding lean protein to your diet can be helpful, but you need to make sure you limit your intake every day. Take 6 servings of lean protein, such as poultry breast, soy, or dairy, in a day.
When eating lean protein, be sure to trim away any fat or skin from the meat before cooking. 

Never fry your meat. Try grilling, broiling, roasting, boiling, or poaching instead as a way to cook your meat.
Make sure to get lots of fresh (not fried) fish in your diet. Fish such as salmon contain heart-healthy omega-3 fatty acids, which help ease high blood pressure instead of contributing to it.

Eat nuts, seeds, and legumes. 

Aside from having plenty of omega-3 fatty acids, nuts, seeds, and legumes are rich in fiber and phytochemicals. Take 4 to 6 servings per week as opposed to per day.
This restriction is because nuts, seeds, and legumes are high in calories and should be consumed in moderation.
Eat foods such as almonds, flax seeds, walnuts, sunflower seeds, lentils, peas, and kidney beans.

Cut down sweets.

You should only have about 5 servings of sweets per week. If you do have sweets, try going for low-fat or non-fat sweets such as sorbets, fruit ices, or graham crackers.